Step 1. Stand in the aisle with your cart about 3 feet (1 m) in front of you and the shelves to your left about one arm’s length away.

Step 2. Choose an item to take off the shelf to your left. Select an item on a shelf about chest high.

Step 3. Take your stance. Stand perpendicular to the shelves with your feet about shoulder-width apart. Square your hips and shoulders to your feet. Lean forward from the hips and bend your knees slightly.

Step 4. Focus on a spot on the floor and tuck your arms to your sides. Choose a spot on the floor about 1 or 2 feet (30–60 cm) in front of you. This will be your “ball.” Tuck your arms loosely to your sides so that your biceps contact the sides of your chest.

Step 5. Rotate from the core to your right. Turn from the core to set your weight into your right hip socket. As you turn, keep your head steady and your eyes on your “ball.” Continue to turn until your back is to the shelves on your left and your left shoulder is tucked under your chin. Keep your spine extended so your shoulder has room to move unimpeded under your chin.

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